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Week of 4.16.18

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  Mon   For time: 5 rope climbs 75 thrusters, 75/55 lb. 50 dips 5 rope climbs 50 oh squats, 75/55 lb. 75 ghds 5 rope climbs, Tue  4 RFT 400 mt run 20 box jumps 10 tire flips Wed 11 Min AMRAP 3 power cleans 185/115 5 bx jumps Fri  Murph (no partitioning) 1 mile […]

Week of 4.9.18

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  MON 5 Min EMOM 135/95 5 Thrusters and 3 HSPUs (strict) 1 Min Break 4 Min EMOM 135/95 4 Thrusters and 3 HSPUs (strict) 1 Min Break 3 Min EMOM 135/95 3 Thrusters and 3 HSPUs (strict) TUE 95/65 4 RFT 25 KB Swings 62/44 400 Mt Run  25 GHDs WED 95/65 30 Snatches 3 Minutes […]

Week of 4.2.18

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  Mon 2nd 15 Min  AMRAP 20 push-ups (males feet on med ball) 10 DL 225/155 200 Mt Run w ball Tue 3rd For Time: 155/105 100 Abmat Sit-ups 50 Back Squats 50 Pull-Ups 25 Front Squats Wed 4th For Time: 50 Box Jumps 50 KB Swings 62/43 50 P-Snatches 95/65 800 Mt Run 25 […]

Week of 3.26.18

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  Mon 26th 20-15-10-15-20 Thrusters 95/65 GHDs 15/10 plate Tue 27th 4 RFT 400 mt run/500 mt row 8 deadlifts (@70%1RM) 4 rope climbs Wed 28th 100 push-ups 50 burpees 1000 mt row/800 mt run 100 sit ups 50 burpee Fri 30th 7 RFT 7 clean and jerks 135/95 7 front squats 200 mt run

Week of 3.19.18

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  Tue  20th For time: 5RFT 15 Thrusters 95/65 400 Mt run 15 Sumo deadlift high-pulls 95/65 Wed 21st 30-25-20-15 Ghds HR Push-ups Cal Row Thur 22nd Globo Day 4×10 Bench Press 4×10 Squats 4×10 Shoulder press Fri 23rd 20 AMRAP Run 400 meters 10 pow- snatches, 95/65 10 pull-ups 10 shoulder presses 95/65

Week of 3.5.18

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  3.6.18 For time: 400 mt run 60 push-ups 30 dips 30 handstand push-ups 30 cleans, 155/105 60 GHDs w 15/10 plate 400 mt run 3.7.18  20 Min AMRAP 15 pull ups 30-calorie row/bike Cash out with 30 unbroken Back Squats 155/105 3.9.18 5 rounds for time of: 25 kbs 62/45 15 t2b 15 back […]

Week of 2.26.18

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  2.26 135/95 15 Min EMoM 3 Sq Cleans 1 Burpee (+1 each min) 2.27 3 RFT 800 Mt Run 20 T2B 20 Pull Ups 2.28 225/155 10, 9, 8…1 DL 1, 2, 3…10 HSPUs 200 Mt run on Even DL Rds 3.2 30 Power Cleans 135/95 40 OH Squats 50 Cal Row/Bike 60 R […]

Week of 2.20.18

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  2.20.18 For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 53/44 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 50 Back extensions 50 Wall ball shots, 20/16 pound ball 50 HRPUs 50 Double unders 2.21.18 20 Min AMRAP 5 Snatches 3 HSPUs Men: 95 lb. Women: 65 […]

Week of 2.12.18

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  50male/30Female Cal row 30 Thrusters 95/65 15 Burpee pull ups 50male/30Female Cal row 15 Burpee pull ups 50male/30Female Cal row 30 Clean and jerks 135/95 15 Burpee pull ups Tue 10th 5 RFT: 20 Wall balls 20/14 20 Box jumps 20 Push presses 75/55 200 Mt run Rest 1 minute Wed 11th For Time: […]

Week of 2.5.18

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  Mon 5th 4 RFT 10 Tire flips 20 T2B 400 Mt run Tue 6th 400 Mt kb fmrs carry 62/45(2).  Every 50 mts do 20 push ups, 15 squats w/kb (1).  And every 100 mts, sprint to box and back. Wed 7th 10-10-10 Bench Press 4-4-4-4-4 Snatches 10-8-6-4 Deadlifts 4-4-4-4-4 Strict Deficit (6-8″) HSPUs […]